101215 "Hale Koa Weekend"

Aaron, jaime and Myself decided a while ago that getting the gym community OUT of the gym from time to time is a vital and important aspect of community bonding. The Cabins up in Kokee have been graciously given to us for the weekend. So pack up your family, grab a sleeping bag and lets go have some fun! Some of us will be going up on Friday night to set things up and we will be doing dinner. Saturday we will be doing activities and there will be a Nutrition Lecture given by Cristin and Rory. There is plenty of room and all are welcome, we just need to get an accurate head count so that we have enough food and drinks.

I am stoked to be a part of this great outing and I hope you can share the experience with us. Contact us at the gym and we will see you there.

Baseline:

8 Min Quality AMRAP

5 Strict Toes To Bar 20M Bear Crawl

Dynamic Stretching Top TO Bottom

WOD:

21-15-9 KB Snatch 53/35 One Legged Burpee

Rest 5 Minutes

2X 500m Row 12 Deficit HSPU 4/2"

Rest 5 Mins

50 Squats 40 Sit Ups 30 Lunges 20 Pull Ups 10 Clapping Push Ups